Post Deadlift Loads and Workout Time (or Reps Completed) to CommentsComplete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, perform 2 Clean and Jerks at 50% 1RM. Rest 90 seconds, then repeat for a total of 5 rounds. Focus on perfect execution, these are light!

For the strength segment, for the Deadlift follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy. Consider wearing long socks or shin protection.

For the conditioning workout, scale pullups and pushups as necessary. The prescribed pushup has you with one hand on a bumper plate and the other on the ground. You are pushing up and switching hands at the top of the pushup. The more explosive you make this transition, the harder it will be. Each time over the plate counts as one rep.